Summer is here!

Isn't summer so much fun? A looser schedule, family trips, time at the pool, sleeping in, summer movies, cooking dinner on the grill etc. etc. 

I'm new to living in a state that actually has seasons and I am loving the anticipation, change and joy of each season. 

But every change brings new challenges and summer is included in this. Some of them can be:

1. Making healthy choices while traveling

2. The treats that come with barbecues, camp outs, travel and family get togethers

3. Maintaining a work out schedule in a time of little scheduling

4.  Drinking water in a season that features cold sodas

5. Fitting in enough fruits and vegetables when you might not be doing the cooking 

ETC. ETC. 

It's all up to you whether you want to try to maintain some healthy habits or just let it all go in the fun of summer. And while you may not want to continue on with the strictness we have focused on for this 8 week challenge. let's spend some time thinking if we can maintain at least a few of these good habits for the rest of the summer. 

Here are a few ideas:

1. Grab some prepared salad and take it along to a family getaway to supplement what the group is eating.

2. Avoid filling up on treats. If the family is cooking s'mores in the evening make sure you have totally satisfied your appetite with healthy dinner choices and remember, make and totally enjoy one delicious S'more with the family instead of eating until you are stuffed.

3. Make sure you always have a purse snack for when hunger hits when you are out and about. Of course apples but why not a small container of cherries, your favorite protein bar or some air popped popcorn.

4. How are you going to fit in exercise? If family activities are going to preclude your gym time why not add some exercise to the fun? Jump on the trampoline with your children or grandchildren, run through the sprinklers, participate in a family softball game, enjoy a walk in nature.

5. Never leave the house without your water bottle. My sister in law has one of those cool ones with the ounces marked off with the clock as a reminder to sip throughout the day which is healthier than one big chug. Add ice and carry with you and make sure you sip throughout the day.

6. Wear sunscreen. Simple. I now at a family reunion trip with 12 adults over 60 and 2 people got bad sunburns yesterday. Yikes- don't we know better by now?

7. Have the wonderful summer treats on hand and ready to enjoy. Don't you love the season in season (and much more delicious)  of watermelon, cherries and berries? I can't give you the name brand because I'm not home but I also have a stock of freezer pops that have no sugar- fruit juice only and are 25 calories. Such a nice healthy treat! 

So our last challenge for this round of competition is to make a summer plan. Think about what you will be doing this summer and make a strategy to include some healthy habits in the plan. You don't need to use any of the ones I listed above. You know your summer fun and challenges just make a plan. 

I want you to list 3 strategies you will include this summer to maintain and enrich your health. To earn the weekly bonus points you need to.

1. E-mail me your 3 point strategy

2. Also share with me what your favorite challenge was during this round of competition 

MomSandee@aol.com

Let's eat more REAL food

 

I don’t know about you but I love looking at other people’s grocery carts to see if they seem to match what is in their carts. And I always feel good when I am leaving the store and my grocery cart is full of mostly “ingredients” rather than highly processed foods.  

Michael Pollan the food writer for the New York Times and the author of The Omnivore’s Dilemma and In Defense of Food (2 books I love!) believes that most dietary related health problems come from over-consumption of processed foods. One of the guidelines he recommends is to avoid processed foods with more than 5 ingredients. He says “Avoid food products that contain more than five ingredients. The specific number you adopt is arbitrary, but the more ingredients in a packaged food, the more highly processed it probably is. Note 1: A long list of ingredients in a recipe you are preparing is not the same thing; that’s fine. Note 2: Some products now boast, about their short ingredient lists. Häagen-Dazs has a new line of ice creamed called ‘five.’ It’s still ice cream. Same goes for the three-ingredient Tostitos corn chips advertised by Frito-Lay–okay, but they’re still corn chips.”

Pollan goes on to explain that this 5-ingredient limit tends to guide us to rule out foods that are highly processed. He also says we should avoid foods that your great-grandmother wouldn’t recognize as food– Go-Gurt, breakfast cereal bars, non-dairy creamer — stay away!!

I realize this weekly goal may cause you to cut out food products that have six or seven or even eight ingredients that bill themselves as “whole” or what we would consider to be “real food.” What about a bag of trail mix that contains seven different kinds of nuts and seeds? We are going to avoid products like that this week mainly because we don’t want to jeopardize our weekly goal, although, truthfully, that bag of trail mix would probably be perfectly fine. The thing is, when you are exploring a new focus in developing healthy habits you just have to draw the line somewhere. If this weekly challenge gets you to start reading and scrutinizing the ingredient labels on your food then the mission is accomplished.

For our challenge this week (starting Wednesday) 

1. We will not eat any food that we don’t first look at the ingredient list. 
2. We are going to eat Micheal Pollan style by choosing at least one meal per day  (most helpful would be to choose a meal you usually DO eat highly processed foods at) and eat only foods at that meal that contain 5 or less ingredients. For instance if you usually grab a protein bar for breakfast and your bar has more Than 5 ingredients, for this week have an egg or fruit or some other REAL food instead. 
3. For every day check all food labels and choose at least one meal to abstain from products with more than 5 ingredients you will earn the daily 5 bonus points.

What You Probably Won’t find with less than 5 ingredients :

▪ Boxed cereal- It is nearly impossible to find dry cereals at the grocery store that had less than five ingredients. Even Kashi cereals have more than 5

▪ Protein shakes, bars etc- Way more than 5 ingredients. However, Larabars, Trio bars and some others will be OK! Check the labels.

▪ Store bought bread- Most don’t pass the 5 ingredient test. You will probably be able to find bread that meets this guideline at Great Harvest Breads, Costco’s Aspen Mill’s Honey Wheat Bread or perhaps your healthfood store. Of course you can bake your own bread!

▪ Yogurt- Homemade yogurt and perhaps one of the plain commercial yogurts might pass the test but most commercial yogurts contain too many ingredients due to the sweeteners.

▪ Most of my favorite ice creams- Of course you only eat sweets once a week anyway but Breyer’s Natural Vanilla and Häagen-Dazs 5 may be your only choices. It is nearly impossible to find an ice cream that passes this 5 ingredient test. (It surprised me that Breyer’s vanilla flavors like “vanilla bean,” “extra creamy vanilla,” and “slow churned” had extra additives. I couldn’t believe how complicated vanilla ice cream could be!)

▪ Chips, pretzels, crackers- or basically anything that comes in a box.

▪ Most frozen dinners- Many people love these, but way too many ingredients. This week you will be cooking!

▪ Canned whipped cream- You may think Redi Whip or cool whip are “whipped cream” but read the label! Not this week!

▪ Sabra Hummus- Too many preservatives.

What You May Find with less than 5 ingredients:

▪ Fruits and veggies- I just bought some bananas, pineapple, apples, dried figs, peppers, sweet potatoes, corn, and avocado.

▪ Breyer’s Natural Vanilla and Häagen-Dazs 5 Ice Cream

▪ Popcorn

▪ Many Applesauces

▪ Triscuit and Whole-Wheat Matzo crackers

▪ Brown rice crackers

▪ Rice

▪ Most whole wheat pastas

▪ Some Shredded Wheat Cereals

▪ 100% pure maple syrup and honey

▪  Any home baked goods- Anything you bake with natural, whole food ingredients is okay to eat.

▪ Meat/Animal products and seafood (beware some deli meats have many additives)

▪ Oats- I will definitely be making a lot of oatmeal this week!

▪ Milk

▪ Beans- black beans, chick peas, etc.

▪ Dried fruit, Nuts and Seeds

▪ Organic Cheese- I bought some organic sliced Muenster for sandwiches. The non-organic brands had too many preservatives.

Detoxifying your body

In my continued quest for health and healing I have recently been focusing more on detoxing my body. Part of my health journey has included a couple of MRI’s WITH CONTRAST and there are more than a few studies showing bad affects from the gadolinium in the contrast. As I’ve been working remotely with my Florida MD/Naturopath his advice to clear my body of this chemical that can cause anything from skin conditions to brain issues has included:

1. Sauna as often as possible- I’m blessed to have a dry sauna in my basement and I generally spend 30 minutes every morning downstairs sweating away. A sauna session is known to help detox by working the body into excessive sweating using dry heat, which helps release toxins and impurities through skin. There are many toxins that ONLY exit the body through sweat. If you have access to a sauna I encourage you to add it to your daily regimen and note- I let you substitute sauna time for exercise time for your daily points. Also it’s important to wash your skin well after sauna to remove the toxins that sweat has deposited on your skin. I recommend Dr Bonner’s pure-castille soap. 
2. Drink plenty of water- Our challenge requires a good bit of daily water but if possible drink even more. Drinking a full glass of water before you begin a meal can help with detoxification and reduce how much you eat at your meal. 
3. Take Epsom salt baths- Magnesium and  sulphur are critical nutrients our body needs. Unfortunately, they are poorly absorbed through our food.  Soaking in a hot bath with Epsom salts helps significantly as these minerals can easily absorb through the skin.  An Epsom salt bath helps to boost circulation throughout the body, lower blood pressure, relieve muscle pain, and pull toxins from your pores. An Epsom salts bath has also proven to help flush out drugs remaining in the body after surgery. When you bathe forgo the synthetic colors and fragrances in bath products like bubble bath or bath bombs, instead use natural epsom salts and healing essential oils. 
4. Fast- Researchers have found that fasting mice live longer. Other benefits include: helping lysosome remove toxins from cells, stimulating bone marrow stem cell formation, stimulating cell division without mutation or cancer cell formation, improving metabolism and slowing down the aging process. I have done two 3 day fasts in the last couple of years and hope to do another one soon but a 24 hour water fast is a good first step in using fasting to clear your body of toxins. Another strategy is intermittent fasting where you daily restrict your eating to a certain time window like 12-12 (you eat for 12 hours and fast for 12 hours) or 18-6. Use caution in fasting and consult with your doctor before doing more than a 24 hour water fast. 
5. IV Vitamin C- This was something else advised by my MD/naturopath (and something you should do only after checking with a doctor) the benefits include: immune system support, antioxidant, wound healing, iron absorption, boosts energy, collagen production, skin health, detoxification. 

6. Glutaryl antioxidant spray- It’s expensive but part of the regimen my Naturopath/Md advised.  It aids in detoxifying the body of existing free radicals and improving one’s health in both the short-term and the long-term.

So our weekly bonus challenge is to take efforts to detoxify your diet. Choose at least one of these each day to earn the daily bonus points:

1. Sauna for at least 15 or more minutes (note you can count this time as exercise time)

2. Take an Epsom salt bath for 15 or more minutes (you can also count this toward exercise time)

3. Increase your daily water intake by 16 ounces.

4. Restrict the hours you eat today. Keep track and work toward a smaller window of eating and a longer window of allowing your body to heal, clear and detoxify. 

5. Sweat- if you don’t have access to a sauna or bathtub just make a greater effort today to work up a sweat. Exercise harder or maybe outdoors and clear out your body with some good old fashioned sweat. 

 

The benefits of bare feet!

 

Earthing: The Real Health Benefits of Planting Your Feet on Mother Earth

A few weeks ago we spent a few days in Southern California. One of the highlights of the trip for me was a day at Huntington Beach. It was too chilly to swim (I had a coat on) but not too chilly to walk barefoot in the sand. There is just something about walking barefoot on the beach, or running around the backyard with your dog, or swimming in the ocean. When we are connected to nature, we often feel a sense of contentment and wellbeing that we rarely find anywhere else. 

In his book Earthing: The Most Important Health Discovery Ever? author Clint Ober tells a remarkable story of an elderly man who went from being completely bedridden with advanced rheumatoid arthritis to up and walking around in a matter of days. The only difference? He spent his nights sleeping grounded, connected to the Earth. The man continued to experience improvements, regaining basic abilities like being able to do household chores by himself. 

It sounds like science fiction, but physically connecting your body to the Earth has real healing benefits, even the ability to heal chronic disease. This is called earthing, or grounding. And the story above is just one of hundreds of people that have improved their health by reconnecting to the ground.

What is Earthing or Grounding? 

Earthing, also called grounding, is the process of putting your body in direct contact with the earth — grass, soil, sand, and even bodies of water— to achieve certain health benefits.

The idea is that humans are inherently electrical beings — we need electricity to beat our hearts, pump blood, and perform countless chemical reactions throughout the body. Being mostly water and minerals, we also make excellent conductors. And fortunately for us, we happen to be sitting on a massive source of electrical energy tuned to the exact frequency we need to remain calm, content, and healthy — the Earth. 

Ancient civilizations recognized the healing power of the Earth. They were aware that human health coexisted with the cycles and resources of the planet.

Earthing Benefits

Earthing has real, research-backed benefits that include:

• Reducing inflammation
• Reducing pain, including chronic pain
• Regulating the nervous system and cortisol levels
• Protecting the body from disruptive electromagnetic fields (EMF)
• Reducing jet lag
• Improving blood flow
• Restoring energy
• Improving sleep
• Faster wound healing
• Regulating immunity
• Improving mood
• Reducing blood viscosity (lowering risk of blood clots).

The one requirement to achieve these benefits is prolonged skin contact with the Earth. 

Typically with 10-15 minutes of contact you will begin to experience noticeable benefits such as relaxation and pain relief. Typically, the longer you are connected, the more benefits you will experience, but everyone is different. Either way, those free electrons are going to work in your body as soon as you step onto the grass in your backyard. 

Earthing Products

If you get really interested in Earthing and want to work toward hours rather than just minutes of daily Earthing you might be interested in some of the earthing products that are available. 

These products (which include sheets, pillow cases etc.)  simply plug into a grounded outlet and carry the energy of the Earth to you, whether you’re working at your computer, watching TV, or sleeping. Many people have found them immensely beneficial for maintaining their contact with the Earth and reaping the anti-inflammatory, pain relieving, and mood boosting benefits throughout the day. 

So this week’s challenge is right beneath your feet. For issues like chronic pain, mood imbalances, and even conditions like diabetes and heart disease, simply connecting to the Earth each day can play a huge role in restoring health and wellbeing. 

And so for our weekly challenge you need to spend 10-15 minutes a day (you can count this toward your daily exercise goal if you would like) walking barefoot on the earth- on dirt, sand, rocks, grass etc. 

Happy Earthing. 

A salad EVERY day

 

Here's What Happens to Your Body if You Eat a Salad Every Day

It’s been a crazy few months of healthy journey for me. I started with a droopy eye and worries about aneurysm or stroke. Then I was MISdiagnosed with lymphoma. That sent me on a journey of finding every thing that might bless a cancer ridden body. Everything from chemical free personal hygiene and cleaning products to cryotherapy. But the main focus of cancer healing was eating fresh, whole, organic foods. So I was following Chris Wark’s amazing protocol which included a green smoothie and 2 HUGE salads a day.

Thankfully I’ve moved past my MISdiagnosis of cancer to a probable diagnosis of auto-immune. But guess what? One of our best tools for healing or preventing any disease is eating whole, fresh, (organic if you can afford it) food. 

A study done in 2015 showed only 1 out of 10 Americans meeting the very minimal standard of at least 4 servings of fruits and vegetables a day (I would recommend 12) Salads are a great strategy to raise that number in your diet. 

Kelly Redfield, RD, a registered dietician at WellTheory States "Some foods have a lot of nutrient density, such as fruits and vegetables, which provide the body with loads of vitamins, minerals and fiber.” 

Let’s look at the benefits of eating a salad each and every day.

What Happens to the Body if You Eat a Salad Every Day

1. Your nutrient intake will soar

A 2019 study of almost 10,000 adults found that people who ate salad consumed more Vitamins A, B-6, C, E,  K, folate, choline and other essential nutrients. The results align with an older 2006 study of more than 9,000 women and more than 8,000 men that found that salad-eaters typically had more vitamins C and E, folic acid and carotenoids in their diet.

"Salads often include a variety of vegetables, leafy greens and other nutritious ingredients," explains Trista Best, MPH, RD, LD "These foods are rich in vitamins, minerals, antioxidants and fiber, providing essential nutrients that support overall health."

2. You'll be more hydrated

Drinking plenty of plain water is helpful but is not the only way to hydrate.

"Our fluid intake not only comes from what we drink, but the foods we eat as well," Milgrim says. "Fruit and vegetables are made of mostly water, so when we increase our intake of these foods, we naturally improve our hydration status."

3. Your gut, pancreas and stomach will thank you

In addition to the nutrients mentioned in No. 1, research and experts have shown that salad eaters get more fiber. 

"Fruits, vegetables, beans, peas and lentils are all fiber-rich foods," Milgrim says. "Whether you’re enjoying a leafy green salad, chopped vegetable salad, bean salad, a (whole) grain salad or even a combination, you’re enjoying an abundance of high-fiber foods."

All this fiber is good for the gut.

"Fiber promotes regular bowel movements, helps prevent constipation and supports a healthy digestive system," Best explains. "It also contributes to the growth of beneficial bacteria in the gut, fostering a balanced and thriving gut microbiome."

In addition to gut health, 2020 research found dietary consumption of fiber from fresh fruits and vegetables provided other perks, like improved heart and metabolic health (including blood sugar regulation).

"Eating foods high in soluble fiber can reduce the amount cholesterol absorbed from foods, leading to reduced cholesterol levels and improved blood pressure," Milgrim shares.

As for blood sugar: "Fiber slows the absorption of sugars, preventing rapid spikes in blood glucose," Best explains. "This can be particularly beneficial for individuals with or at risk of diabetes or insulin resistance."

4. Your skin will be the best it can be

"Nutrient-dense salads provide vitamins and antioxidants that support skin health," Best shares. "For example, vitamin C from ingredients like bell peppers and citrus fruits aids in collagen synthesis, contributing to skin elasticity. Antioxidants also help protect the skin from damage caused by UV rays and environmental pollutants."

5. Managing weight will become more...manageable

Veggie-rich salads are filling and lower in calories, which can help people lose and manage weight.

6. A small caution about salads 

”The biggest thing to watch out for in salads is dressings," Redfield warns. "Dressings can pack on a ton of unnecessary calories with little nutritional value. It’s easy for hidden sugar, fat, salt and artificial colors, flavors and preservatives to sneak into the diet through dressings."

Stick with a simple, homemade dressing like a mix of olive oil, lemon juice, salt and balsamic vinegar.

Other culprits that add empty calories to salads include croutons, fried anything, and taco shells.

Sandee’s Salad Tips

1. Yes you can eat salad for breakfast. Why not start your day with a power house meal of fresh salad brimming with vegetables?
2. Salad kits can be a fast easy solution to fitting in salads but try to alter them a bit. I always use less than 1/2 the included salad dressing (or make my own) and it is also easy to chop some fresh cabbage and add it to the mix. (Note: cabbage keeps almost forever in your fridge) 
3. Sauerkraut is a great salad add in. The anti-cancer salad I was eating called for a huge scoop of Kimchi or Sauerkraut added to the salad. You would be surprised how much you won’t notice it in your salad and it is a powerhouse of probiotics.
4. You can eat salad while driving. Yes I have purchased a fast food sale in a rush and eaten it (no dressing thank you) with my fingers while driving. 
5. Dressing can be very simple. My anti-cancer diet called for equal parts apple cider vinegar and avocado oil with a variety of herbs as the daily salad dressing. I also enjoy making my dressing with 2 parts gourmet balsamic vinegar and 1 part olive or avocado oil. 

So yes you guessed it our challenge for the week is to eat at least one green salad a day. To earn your daily 5 bonus points you need to include:

1 or hopefully more fresh DARK greens (not iceberg lettuce) and 4 or more fresh vegetables, fruits, nuts, seeds or beans.

Happy salads ladies! 

 Skip to contentThe Blessing of a Salad a DayI've shared with you that I'm still in the middle of a weird health crisis. It began with a droopy eye. Then an MRI to rule out stroke, aneurysm and a tumor. Then a mass found in my lacrimal (eye) gland. Then an erroneous diagnosis of lymphoma and now a "guess" diagnosis of auto immune (sarcoidosis), It's amazing how being really scared about your health can send you on a deeper health journey. During my few weeks of cancer diagnosis I started following a program started by Chris Wark (His book Chris Beat Cancer is amazing) which included a smoothie and 2 huge salads as your daily meal intake. I spent last Thanksgiving eating JUST a huge fresh salad. And so because of the many health benefits of raw whole fruits and vegetables  I thought our challenge this week-  would center on SALADS.According to Health and Wellness writer Rebecca Strong as far as foods go, salad has a superstar reputation, and it's practically the poster child for weight loss and healthy eating. Whether you're trying to fight a serious disease, up your intake of fruits and vegetables, are wanting to shed some pounds, or are simply in the mood for a filling meal that will curb your cravings you can't go wrong with a salad. But what happens to your body when you eat a salad every day? According to the current Dietary Guidelines for Americans 2020-2025, adults should be eating at least 2.5 cups of vegetables per day (I would set that higher if you are battling serious illness). Unfortunately, the CDC reports that only one in ten American adults actually eat their recommended amount of vegetables on a daily basis. Salads are a great way to "Eat the Rainbow" as they include a variety of fruits and vegetables. It's important to eat a variety so we can consume as many helpful nutrients as possible. And one way to get multiple produce items in one dish is with a salad.Not all salads are created equal and some fast food salads can pack more than 2,000 calories in one bowl so be careful of high calorie add ins like fatty salad dressing, mounds of cheese and croutons or crisps. So be careful when you build your own healthy salad So what are the benefits of Salad? You'll absorb a lot of vitamins.ShutterstockAs long as you're incorporating a wide variety of ingredients (different types of vegetables, fruits, beans, legumes, nuts and seeds, protein sources, etc.) and regularly switching things up, that daily salad can easily be a nutritional powerhouse that supplies many of the vitamins and minerals your body needs.It will aid in your weight loss journey with fiber Fiber's benefit on weight loss is multifaceted. For one, it can help slow down the rate of digestion and make you  feel full much longer than foods high in refined carbohydrates or added sugar. This can help you curb cravings and stop from over-indulging on calorie-dense snacks. Another way it can help with your weight loss goals is by promoting a healthier gut microbiome, which has been connected to greater weight loss..When it comes to eating a salad specifically, a 2004 study found that when people had a small first-course salad before the rest of their meal, they consumed 7% fewer calories, and when they had a large salad beforehand, they consumed 12% fewer calories. So, by always starting your meal with a salad, you may avoid overeating other more calorie-dense foods.You'll keep your brain young.ShutterstockAiming to eat salad every day is a great way to make sure your brain stays in good shape. In fact, a 2018 study found that eating one daily salad improved the memory of elderly people by as much as 11 years. Even just half a cup of salad was enough to slow the rate of cognitive decline.But, keep this in mind: Researchers found that those who specifically ate leafy greens had the memory function of people significantly younger. So, grab some kale, spinach, or collard greens and throw together your ideal salad creation for better brain health.You'll likely feel more regular.Speaking of insoluble fiber, Keatley says this type of fiber attracts water as it moves through your digestive tract—thus helping to soften your stools and making them easier to pass. This means that once you've given your body time to adjust to this introduction of fiber, your daily salad habit may then help keep constipation at bay.By the way, insoluble fiber doesn't just normalize your bowel movements. According to the Mayo Clinic, high-fiber diets lower your risk of colorectal cancer, because when fiber ferments in your colon, it has been found to have a protective effect.You may live longer.According to  Harvard Health, while "no single fruit or vegetable" can provide all of the nutrients your body needs, a variety of produce can ward off a host of diseases. That makes the salad a superb choice for living a long, healthy life.How important are vegetables? A 2016 meta-analysis published in JRSM Cardiovascular Disease determined that eating more leafy green vegetables was associated with a significantly lower risk of heart disease. Additionally, a 2017 Study also suggested that piling on the veggies every day could prevent premature death. They found that eating 10 portions per day was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, and a 13% reduced risk of total cancer. That's plenty of reason to eat a salad every day.Here is the recipe for Chris Wark's cancer fighting salad THE GIANT CANCER-FIGHTING SALADPosted by chrisbeatcancer on July 17, 2010 · 9 Comments To strengthen your body’s ability to fight cancer here is what author Chris Wark ate. :The biggest baddest healthiest salad on the planet!It consists of raw organic vegetables, sprouts, seeds, nuts and homemade dressing.This salad is super healthy, delicious and will fill you up without zapping your energy.According to Chris "The raw vegan diet was a huge part of my anti-cancer strategy and I ate this salad every day, sometimes twice a day, during the first few years of my chemo-free cancer battle.I wanted to put as many vitamins, minerals, nutrients and enzymes into my body as possible and there’s no better way than juicing and eating fresh raw organic fruits and vegetables."Now there’s really no secret formula to this salad, but there are some guidelines to follow:Absolutely no cheese, meat, fruit, or store-bought salad dressing.It is important that you use organic produce, which is free of toxic chemical fertilizers and pesticides.And of course wash everything before you eat it. Then just chop it all up and throw it in a bowl!Note: You’re gonna need a bigger bowl.The Giant Cancer Fighting Salad-I like to start with some dark green lettuce: Arugula, Spinach, Baby Romaine, Kale, Mache, etc.  Most folks think of salads as a bowl full of lettuce.  I’m light on the lettuce, heavy on the vegetables.(Note: avoid iceberg lettuce, it has almost zero nutritional value.)-Broccoli-Cauliflower-Slice of red onion-Purple cabbage-Squash-Zucchini-Artichokes-Red, Yellow, or Green Peppers-Shiitake and Bella Mushrooms-1/2 an Avocado-Raw Sunflower seeds (sprouted is better)-Raw Almonds (sprouted is better)-Sprouted Garbanzo Beans-Sprouted Mung Beans-Sprouted Lentils-Other Sprouts: Alfalfa, Brocco, etc.I like to top it off with either Sauerkraut or KimchiNow don't worry I'm not going to require you to eat a Chris Wark Salad every day but our daily bonus challenge is going to be:1. Eat a fresh vegetable salad daily2. Include at least one healthy green3. Add in at least 4 other fresh whole ingredientsAnd just a couple of tips you might not have considered1. You can eat salad for breakfast2. Home made dressing is superior (I just mix 1 part olive oil with 2 parts balsamic or apple cider vinegar) 3. You can eat your salad with zero dressing (you eat other vegetables without dressing)4. Salad eaten without dressing can be eaten while driving- just like you might eat French fries.Skip to contentSkip to contentMind + Body

Eating Bugs

I came home from the Healthy Utah Conference all excited about making my own Kombucha. I wanted to start that day. Darn it. The "mother" or active part of the process has to rest for a full month because she is stressed from being moved to the venue and then me purchasing the kit and transporting it home. I'll keep you posted on my Kombucha brewing process. But just last evening we enjoyed dinner at a friend's home and she was talking about her husband making delicious home made yogurt in their instapot. You can really get creative with this week's challenge if you want to. 

But with all this Kombucha talk you probably guessed it- Once again I am going to challenge you to eat some bugs. You’ll be relieved to know I’m not referring to the creepy crawly, and maybe even leggy and crunchy roaches, ants or crickets-- I’m talking about microscopic bugs—the beneficial bacteria that are naturally present in foods like yogurt or kefir. 

According to one of my favorite nutrition bloggers Monica Reinagel M.S.,L.D./N. from NutritionDiva.com  “Every traditional cuisine has developed some sort of naturally fermented or cultured food. There’s Japanese miso, Bulgarian yogurt, Polish sauerkraut, Indian lassi, and Korean kim-chee. And each of these plays a central role in that culture’s cuisine … and for good reason. All of these foods contain lactobacillus bacteria, which are extremely beneficial to your health. In the days before antibiotics and other drugs, cultured and fermented foods were critical to staying healthy.”

Monica goes on to explain that “The friendly bacteria found in these foods actually set up housekeeping in your gut, where they do all kinds of good things for you: They help digest your food and produce certain vitamins for you. They keep the lining of your intestines slick and shiny. Most of all, they make it harder for unfriendly bacteria to take hold and make you sick.”

In other words if we have a basic population of beneficial bacteria in our gut our digestive system will work better and our body will be healthier and better able to fight off disease.

Monica goes on to explain that “Unfortunately, the traditional methods of fermenting cabbage in stoneware crocks, or burying salted vegetables in pits in the back yard, or culturing warm goat’s milk on the hearth are just not as common as they used to be. Instead, we have ultra-pasteurized milk that keeps for six weeks. Let me assure you that no beneficial bacteria survive the ultra-pasteurization process.”

Personally I love kimchi (I had a Kimchi taco last week- yum)  and Kefir (Kefir is a fermented milk drink made with grains and is believed to have its origins in the Caucasus Mountains. It is available in health food and many grocery stores and it tastes like a yogurt drink but almost like it has a bit of carbonation. My sons love it) but probably the easiest way to get our daily lactobacillus fix is to eat yogurt regularly 

Which brand of yogurt should you buy? Look for brands that advertise “living cultures” (Recent studies show Stonyfield to be the brand with the most active and live cultures).

It’s pretty easy to work some yogurt into your daily diet. Besides eating it as a breakfast or snack you can easily add it to smoothies or soups or use it in dips or spreads .

And I’m a step ahead of you ladies in your day dreaming. Does frozen yogurt (one of my all time favorite treats) contain live active yogurt bacteria and qualify as “eating yogurt’?  Maybe and maybe not. It seems that while the freezing process does NOT kill the yogurt bacteria some frozen yogurts use heat-treated yogurt, which does kill the live and active cultures. The best way to find out is to ask at your local frozen yogurt shop or look for the NYA Live & Active Cultures seal. What you want is live active yogurt bacteria. And remember if you find a frozen yogurt which contains live culture but also has sugar it DOES count as a treat for your sugar day! You might enjoy plain or unsweetened yogurt with some fresh fruit or non-caloric sweetener added. 

For every day that you eat at least 1 serving of a fermented food (sauerkraut, miso, yogurt, kefir, kim-chee etc.)  containing live and active cultures or take a probiotic supplement you earn the daily 5 bonus points. Happy yogurt eating ladies! 

The Organized Fridge

I apologize for being pokey in posting last week's results (still having a small tech issue with the spread sheet). I had a really fun Friday and Saturday, attending "Be Healthy Utah" at the Sandy Expo center. It was 2 days full of health focused classes along with milling around among countless healthy vendors. It was so much fun. I'll be sharing a bit of what I learned over our next few weeks together but for this week we are going go focus on having a healthy refrigerator.

While we would all like to have an instagram worthy look to our refrigerator what really matters is having fresh and healthy food clean, prepared and easy to grab and making sure nothing gets overlooked and spoils.

How Often to Organize Your Refrigerator 

You should declutter your fridge on a weekly basis—if you do your main grocery shopping once a week then right before that trip is a good time to clean, purge and make room.  This is the time to throw away those things that are part their prime and make plans to use up those getting near that point.  Wipe up spills at this point too. 

The Best Way To Organize Your Fridge 

1.      Edit and Sort Your Food 

   • Take everything out of your fridge and toss any withered produce, leftovers more than 3-4 days old, and expired condiments or dairy products. I don't know about you but I wish it weren't so hard to find the expiration date on condiments.  Periodically go through and check every one. 
   • Deep Clean Your Fridge 
   • To start with a clean slate in your fridge, wash shelves and bins in dish detergent and hot water, and consider a rinse with water and a capful of bleach. Wipe dry with a microfiber cloth. 
2. Organize by Zones 
3. • Put items you reach for most often (or want to reach for more often) within easy reach and at eye level. Have healthier snacks prepared and ready to go and placed front and center so you and your family are more likely to reach for them. Right after unloading her groceries Suzy Robertson (of learntocookhealthy.com) prepares small containers with a variety of cut fruits and veggies and hummus or dip that can easily be grabbed as family members head out the door. She is just a normal mom and realizes real life happens so they often snack on fresh fruits and veggies on the way to a lesson, sporting event or even to dinner at McDonald's. 
   • You might want to group items in the fridge as well- all beverages together, all condiments together, or all the fixings for your go-to breakfast in one easy-to-reach spot, basket or container. 

4. Place Your Shelves 

   • No you don't have to use the shelves configured as the manufacturer pre-set them. You may even decide to remove some of the shelves if you find yourself with a large number of tall items or stacking storage bins that need to be stored.

5. Find the Right Organizing Products and prep right after your get home from the grocery store

• Use clear fridge organization containers to help you easily see last night's leftovers or the pre-prepped ingredients for tonight's dinner. I prefer clear glass. 
• The class I attended taught by Suzy Robertson recommended Progressive International Prepworks ProKeeper Clear Food Storage Container 3 Piece Set with Sealed Tight Lids and Drip Case Base (from Amazon) especially for storing berries. 
• Suzy recommends soaking berries and grapes in a solution of 2 T. apple cider vinegar and 8 cups of warm water (she re-used this same solution with more than one batch of fruit) for 5-10 minutes before putting in containers to refrigerate. She says this will keep your fruit fresh for 1-3 weeks.
  
  
  She also suggested pre-slicing apples to invite family members to grab and munch on them and pre-soaking them to prevent browning (the ratio is 1/2 tsp. Kosher salt to 1 cup of warm water-you can eat with salt rinse on them or rinse right before eating). She even peels her cuties (she has children help with this) and has them peeled in a clear glass container ready to take snack on or grab and go. 
  
  
  I would love it if all of our refrigerators looked like Suzys: sparkling clean, featuring fresh ingredients, with healthy snacks up front, totally prepared and ready to grab. 
  
  
  So our challenge to earn the 35 bonus points for this week is to completely clean out your fridge:
  1. Empty out all contents.
  2. Wash and dry all shelves and drawers.
  3. Check the dates on all condiments and toss and replace what is out of date.
  4. Organize items in a way that works best for you and consider if you need new baskets, containers or food storage dishes. 
  5. Prepare some on the go snacks of fruits, veggies, hummus, dip etc. Have them completely clean and ready and easy to grab. 

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